Action for Happiness releases their Jump Back Up July 2021 calendar with daily actions to help you find ways to bounce back


2022 Update: Action for Happiness has updated its website and program offerings. For the most-up-to-date information and calendar, please visit

From Action for Happiness: This month’s theme is all about resilience and understanding how we can build skills that will help us to bounce back.  We can’t always predict or control what life throws at us, but we can build a range of skills and nurture our resources to help us respond flexibly, effectively deal with challenges, recover more quickly and even learn and grow as a result. We’d love you to share our calendar below with its suggestions for how to build resilience this month. Details at

July 2021: Daily actions to help you find ways to bounce back.

  • July 1 Thursday, Take a small step to help overcome a problem or worry
  • July 2 Friday, Adopt a growth mindset. Change “I can’t” into “I can’t…yet”
  • July 3 Saturday, Be willing to ask for help when you need it
  • July 4 Sunday, Find something to look forward to today
  • July 5 Monday, Get the basics right: eat well, exercise and go to bed on time
  • July 6 Tuesday, Pause, breathe and feel your feet firmly on the ground
  • July 7 Wednesday, Shift your mood by doing something you really enjoy
  • July 8 Thursday, Avoid saying “must” or “should” to yourself today
  • July 9 Friday, Put a problem in perspective by seeing the bigger picture
  • July 10 Saturday, Reach out to someone you trust and share your feelings with them
  • July 11 Sunday, Look for something positive in a difficult situation
  • July 12 Monday, Write your worries down and save them for a specific ‘worry time
  • July 13 Tuesday, Challenge negative thoughts. Find an alternative interpretation
  • July 14 Wednesday, Get outside and move to help clear your head
  • July 15 Thursday, Set yourself an achievable goal and take the first step
  • July 16 Friday, Find fun ways to distract yourself from unhelpful thoughts
  • July 17 Saturday, Use one of your strengths to overcome a challenge today
  • July 18 Sunday, Let go of the small stuff and focus on the things that matter
  • July 19 Monday, If you can’t change it, change the way you think about it
  • July 20 Tuesday, When things go wrong, pause and be kind to yourself
  • July 21 Wednesday, Identify what helped you get through a tough time in your life
  • July 22 Thursday, Find 3 things you feel hopeful about and write them down
  • July 23 Friday, Remember that all feelings and situations pass in time
  • July 24 Saturday, Choose to see something good about what has gone wrong
  • July 25 Sunday, Notice when you are feeling judgmental and be kind instead
  • July 26 Monday, Catch yourself over-reacting and take a deep breath
  • July 27 Tuesday, Write down 3 things you’re grateful for (even if today was hard)
  • July 28 Wednesday, Think about what you can learn from a recent problem
  • July 29 Thursday, Be a realistic optimist. Focus on what could go right
  • July 30 Friday, Reach out to a friend, family member or colleague for support
  • July 31 Saturday, Remember we all struggle at times – it’s part of being human

Contributed by Diane Ahern. She had been contemplating her New Year’s Resolutions and was searching for a monthly Kindness Calendar. She stumbled upon a series of monthly calendars from Action for Happiness, a movement of people committed to building a happier and more caring society. Diane is providing this calendar as information to those in our University City community who may want to spread more happiness. UCCA neither supports nor endorses the Action for Happiness organization or movement … but likes the idea of spreading happiness and kindness throughout University City. For more information about UCCA, visit

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